Are there healthy fats? Absolutely.

It wasn't long ago that fats, in food, had the reputation of being an unnecessary evil and something to avoid entirely. These fats were primarily associated with obesity, high blood pressure, high cholesterol, heart disease, cancers, and a slew of other maladies.

More recently, fats have received quite a bit of positive attention. Why? Simply, the benefits of healthy fats have become well known.

Healthy Fats

The best healthy fats' are unsaturated fats. Under this category are 2 main groups: monounsaturated fats and polyunsaturated fats. A third type of healthy fats are the Omega-3's, also known as essential fatty acids. Omega-3's are classified as a polyunsaturated fat.

Benefits of Healthy Fats

Healthy fats have been essential in lowering heart disease risks as well as lowering cholesterol levels. Foods high in healthy fats can also dramatically reduce cravings for the unhealthy fats typically found in fast foods and processed foods. Healthy fats take longer to digest. The significance of the slower digestion is that it causes the stomach to feel fuller for longer periods, delaying the need to eat often.

Monounsaturated fats are the healthiest fats. This type of fat gained popularity a few years ago after the much-publicized Mediterranean diet. The diet is rich in fruits, vegetables, nuts, grains, olive oil, and generous amounts of fish. People living in Mediterranean regions like Greece, Italy, and Spain, are high consumers of foods containing healthy fats. And so, it is believed that these healthful foods explain the extremely low incidents of heart disease in the Mediterranean countries.

Olive oil is the star of the monounsaturated fats. The best types are the extra virgin, cold-pressed varieties. Extra virgin oils require the least processing and therefore have retained their highest levels of antioxidants. The antioxidants are important in several ways; 1) they repair our body's cells caused by damage and, 2) activate clot-reducing properties.

Polyunsaturated fats are primarily vegetable oils. Omega-3, commonly known as an essential fatty acid, is the most popular polyunsaturated fat. In 2000, The Scientific Conference on Dietary Fatty Acids and Cardiovascular Health emphasized the importance of the Omega-3's to "further enhance health".

Omega-3's are beneficial for developing the brain, nervous system, heart, and lungs. They're also an excellent anti-inflammatory which is good in the prevention and treatment of autoimmune diseases and muscle disorders.

Food Sources of Healthy Fats

Monounsaturated fats
Olive Oil (Extra virgin and Cold-pressed)
Almonds
Avocados
Canola Oil
Cashews
Peanuts
Rapeseed Oil

Polyunsaturated fats
Safflower Oil
Sunflower Oil
Corn Oil
Sesame Oil
Soybean Oil
Walnuts
Seeds

Omega-3
Atlantic Salmon
Atlantic and Pacific Herring
Mackerel
Canned Pink Salmon
Trout
Sardines
Kale, Swiss Chard

Many people are not fond of fish, or of that fishy taste'. Flaxseeds, soybeans and walnuts are highly recommended Omega-3 alternatives to fish.

Fish oil supplements like cod liver oil are also good sources. These supplements are beneficial for people with heart disease or who previously had heart disease.

A Final Note

The benefits of healthy fats are enormous, but it is important to remember that all fats are high in calories. Use oils sparingly, and moderation is always best.

Learn more about this author, Ohara Laury.
Click here to send this author comments or questions.

---

Add your voice

Know something about Are there healthy fats??
We want to hear your view. Write now!